Week Of 082123

Week Of 082123

Monday Class at 5:00PM

Warmup with 5 Mins of Bike Then 3 Rounds of:

5 Deadlifts 

5 Hang Cleans 

5 Front Squats 

5 Strict Press 

10 Jumping Lunges 

Mobility:

3 Min Sumo Squat 

2 Min Saddle Archer each side 

Strength:

OT1:30 X 7 

1 Power Clean + 2 Jerks 

Climb AFA 

For Time: 

As Many Rounds as Possible in 20 minutes of: 

5 Pullups 

10 Pushups 

15 Airsquats 

1 Clean and Jerk  *

Barbell Goal = Bodyweight/.75 Bodyweight

Wednesday:

Class at 5:00 PM

Warmup with 5 minutes Jump Rope Then:

3 Rounds of: 

5 Rollover V Sits

10 Airsquats 

5 Burpees 

Strength:

Dumbbell Bench Press 

15- 15-15-15 

With a load you could not use for 20 reps 

Conditioning: 15 Minute Time Cap 

3 Rounds for Time of: 

Run 400M 

18 KB Swings 

12 Goblet Squats 

6 Burpee - Toe to bar (exactly what it sounds like) 

*Go Heavier Than Typical (Goal 72/53)

Mobility:  

1 Min Seal 

2 Min Dragon Each Side 

1 Min Twisted Cross Each Side 

Friday: Class at 5:00 PM 

Warmup with 5 Mins of Bike and then: 

3 Rounds of: 

10 Jump Squats 

20 Shoulder Taps

10 Pushups 

Mobility: 

2 Min Sumo Squat 

2 Min Lizard Each Side 

1 Min Seal 

Strength: 

Barbell Row 

10-10-10-10

Conditioning: 20 Minute Cap 

50-40-30-20-10 Reps For Time of: 

Bike Calories

Wallballs 

Saturday: Class at 8:30AM

Dynamic Class Warmup 

Strength & Conditioning: 

5 Rounds For Time of:

50 Double Unders 

40 Situps 

30 Pushups 

10 Deadlifts @ 60% 1 Rep Max 

WEEKLY STRETCHING COMPLEX:

Pigeon Pose – 2 mins each side
Single leg forward fold – 1 min each side
Puppy Dog Pose – 2 Minutes
Seated Forward Fold – 2 Minutes
Wrist stretches – 1 Min Each Side
Twisted Cross – 1 Min Each Side
Butterfly Groin Stretch – 2 Minutes
Thread the needle – 2 Min each side
Seated straddle – 2 Minutes